Breaking the Wall

Week starting Dec 04, 2016

15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew, Mary, Bella. and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	2724.68
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.85	0.50	3.28	3.00	66.63

Black Crocs 2 Miles: 35.61	Khaki Crocs 1 Miles: 15.04	Camouflage Crocs 1 Miles: 15.97

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Dec 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.72	0.00	0.28	0.00	10.00

Fast Running Friend Workout - 2016-12-05 10:14:28
Workout Totals: Distance10.000Time1:17:42.90Pace7:46.29
10 mostly easy, did a short pickup to make a gap before a bathroom visit when running Jenny and Jacob. Had a Croc strap malfunction, replaced the current Crocs with a retired backup pair, and ordered two new pairs later in the afternoon. Otherwise, usual runs for everybody except Jacob ran 4.5.
Leg 1:Distance0.500Time4:37.40Pace9:14.80
With Matthew, Jacob, and Jenny.
Leg 2:Distance4.000Time30:55.90Pace7:43.98
With Jacob and Jenny, mostly.
Split 1:Distance2.880Time22:34.50Pace7:50.31 Cumilative:Distance2.880Time22:34.50Pace7:50.31
Split 2:Distance0.280Time1:34.90Pace5:38.93 Cumilative:Distance3.160Time24:09.40Pace7:38.67
Split 3:Distance0.840Time6:46.50Pace8:03.93 Cumilative:Distance4.000Time30:55.90Pace7:43.98

Leg 3:Distance4.000Time30:56.00Pace7:44.00
With Joseph.
Leg 4:Distance1.500Time11:13.60Pace7:29.07
Alone.

Black Crocs 2 Miles: 5.50	Khaki Crocs 1 Miles: 4.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Dec 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2016-12-06 08:04:35
Workout Totals: Distance10.000Time1:14:35.70Pace7:27.57
Usual day, usual distances for the kids. Benjamin and I did 10 total with a 2 mile tempo down the canyon. He paced me through 10:58 (5:32,5:26). I was happy with the result as initially due to how cold it was and the extra clothes I set a target of 11:12 (84 per quarter) with the idea this might end up being too aggressive. I was definitely bothered by the cold air and the clothes, but otherwise I felt strong enough to ask Benjamin for a faster pace.
Leg 1:Distance5.720Time45:08.00Pace7:53.43
Warm-up.
Leg 2:Distance2.000Time10:58.20Pace5:29.10
Tempo run.
Leg 3:Distance2.280Time18:29.50Pace8:06.62
Cool-down.

Black Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Dec 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2016-12-07 09:26:09
Workout Totals: Distance10.540Time1:20:50.10Pace7:40.16
Usual runs for everybody.
Leg 1:Distance4.000Time31:29.20Pace7:52.30
With Jenny and Jacob.
Leg 2:Distance4.000Time28:55.30Pace7:13.82
With Joseph.
Leg 3:Distance0.500Time4:30.80Pace9:01.60
With Matthew.
Leg 4:Distance2.040Time15:54.80Pace7:48.04
With William.

Khaki Crocs 1 Miles: 10.54

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Dec 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.58	0.50	1.00	0.00	10.08

Fast Running Friend Workout - 2016-12-08 09:12:30
Workout Totals: Distance10.078Time1:17:09.10Pace7:39.33
Usual day, except did 1 mile pickup with Jacob in 5:51 - it went well for him, and 0.5 in 3:04 with Joseph - he was struggling.
Leg 1:Distance4.000Time29:35.10Pace7:23.77
With Jacob. He did a mile pickup in 5:51.
Split 1:Distance2.000Time15:30.50Pace7:45.25 Cumilative:Distance2.000Time15:30.50Pace7:45.25
Split 2:Distance1.000Time5:51.20Pace5:51.20 Cumilative:Distance3.000Time21:21.70Pace7:07.23
Split 3:Distance1.000Time8:13.40Pace8:13.40 Cumilative:Distance4.000Time29:35.10Pace7:23.77

Leg 2:Distance4.000Time32:07.00Pace8:01.75
With Joseph. He tried to do a mile pickup under 6:00 but was not having a good day, so he ran only 0.5 in 3:04.
Split 1:Distance2.000Time15:59.10Pace7:59.55 Cumilative:Distance2.000Time15:59.10Pace7:59.55
Split 2:Distance0.500Time3:04.40Pace6:08.80 Cumilative:Distance2.500Time19:03.50Pace7:37.40
Split 3:Distance1.500Time13:03.50Pace8:42.33 Cumilative:Distance4.000Time32:07.00Pace8:01.75

Leg 3:Distance0.578Time4:37.40Pace7:59.93
With Matthew.
Leg 4:Distance1.500Time10:49.60Pace7:13.07
Alone.

Black Crocs 2 Miles: 10.07

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Dec 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2016-12-09 09:02:11
Workout Totals: Distance10.040Time1:20:23.90Pace8:00.47
Usual easy day.
Leg 1:Distance4.000Time31:17.20Pace7:49.30
With Benjamin and Jacob.
Leg 2:Distance2.040Time15:56.00Pace7:48.63
With Benjamin.
Leg 3:Distance0.500Time4:35.20Pace9:10.40
With Matthew.
Leg 4:Distance0.500Time3:41.90Pace7:23.80
Alone.
Leg 5:Distance3.000Time24:53.60Pace8:17.87
With Joseph.

Black Crocs 2 Miles: 10.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Dec 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.97	0.00	0.00	3.00	15.97

Fast Running Friend Workout - 2016-12-10 09:32:47
Workout Totals: Distance15.971Time2:01:00.00Pace7:34.57
Did a workout with Benjamin. 3x1 mile down the canyon with 200 quick recovery (8:00 pace). I got 5:18/5:33/5:34. Benjamin got 5:01,4:57,4:59. Got GBPOWER camera and tested it. Did not have the right equipment but was able to get somewhat decent footage with a hand holding hack. Ordered a head mount for it. Benjamin got 14. Usual distances for other kids.
Leg 1:Distance6.720Time53:45.60Pace8:00.00
With Benjamin.
Leg 2:Distance3.250Time18:24.90Pace5:39.97
3x1 mile workout down the canyon.
Split 1:Distance1.000Time5:18.50Pace5:18.50 Cumilative:Distance1.000Time5:18.50Pace5:18.50
Split 2:Distance0.125Time0:58.40Pace7:47.20 Cumilative:Distance1.125Time6:16.90Pace5:35.02
Split 3:Distance1.000Time5:33.20Pace5:33.20 Cumilative:Distance2.125Time11:50.10Pace5:34.16
Split 4:Distance0.125Time1:00.40Pace8:03.20 Cumilative:Distance2.250Time12:50.50Pace5:42.44
Split 5:Distance1.000Time5:34.40Pace5:34.40 Cumilative:Distance3.250Time18:24.90Pace5:39.97

Leg 3:Distance2.295Time18:21.60Pace8:00.00
Cool-down.
Leg 4:Distance2.159Time17:16.50Pace8:00.08
With Stephen and Benjamin.
Leg 5:Distance0.047Time0:22.40Pace7:56.60
Start of camera test, realized needed something different because it was shaking too much.
Leg 6:Distance0.500Time3:46.40Pace7:32.80
Failed camera test.
Leg 7:Distance0.500Time4:08.30Pace8:16.60
Leg 8:Distance0.500Time4:54.30Pace9:48.60
With Matthew.

Camouflage Crocs 1 Miles: 15.97

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.85	0.50	3.28	3.00	66.63

Black Crocs 2 Miles: 35.61	Khaki Crocs 1 Miles: 15.04	Camouflage Crocs 1 Miles: 15.97

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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